Exercises

ANTE NATAL CARE

Pelvic rocking in lying down position
Step 1

Image

  • Flex your hip and knees;
  • Place one hand under the forward curvature of the spine. (see pic)
  • Tilt the pelvis anteriorly (upwards) till you flatten the anterior curvature.
This is basically done to reduce the Lumbar Lordosis, because a tilted down pelvis allows the baby to use the abdominal muscles like a hammock causing them to be stretched. This causes excessive loading of the back muscles which are strained causing the typical backache of pregnancy.
Step 2

Image

Same position as before
  • Lift right leg off the bed straight at the knee to a count of 5.
  • The other leg should be in hip knee flexion
Step 3
Image Same exercise. Repeat with left leg
Step 4
Image The first 2 steps are the same (Rt leg lifted straight)
  • Next lift the other (left) leg with your hand at the back of your thigh and tilt the pelvis anteriorly on your hand kept under your lumbar spine.
Step 5
Image Repeat with Left leg
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